FREE Weekly Home Workout ~ July 6, 2018!
Here’s how to do the moves!! …
Star Jumps: Start standing with your feet hip-width apart. Lower down into a squat and twist slightly to the left, bringing your right hand down to touch your left foot. Your left arm should raise up into the air. As you raise back up, jump straight up into the air, raising both arms up to form a star shape with your body. When you land immediately go back down into a squat and twist to the right, bringing your left hand down to touch your right and raising your right arm into the air. Jump back up into a star and repeat for 20 seconds.
Liberty March Skips (aka high skips): Start standing with feet hip-width apart. Skip high up into the air on your left foot, bringing your right knee as high up and close to the chest as you can. Swing your arms naturally. Land softly and repeat on the other foot. Continue to skip as fast and as high as you can for 20 seconds.
Soldier Kicks: Start standing with feet hip-width apart and raise both arms up into the air. In one fluid motion, engage your core and kick your left leg out straight in front of you and as high as you can. At the same time, bring your right arm straight down to meet your left foot (or as close to it as possible). Return to starting position and repeat on the other side. Continue this straight-leg march for 20 seconds.
Fire Crackers (aka burpees): Start standing with feet hip-width apart. Jump or step feet back and drop your hands under your shoulders (so you land in a plank position). Do a push-up, lowering the chest all the way to the floor. Push back up to plank, jump your feet back in and hop back up to stand, clapping your hands overhead as you do so. Repeat as soon as you land.
Side Plank Salutes: Get into a side plank position by popping up onto your right arm (hand under the shoulder), raising your hips into the air and stacking your feet. Raise your left arm up into the air. Carefully raise your left leg up into the air, so that your body forms an X. Engage your core, balance and hold for 20 seconds. When you reach the next Side Plank Salute in the circuit, do the same thing on the opposite side. Do the same move on the left side for even-numbered sets. Modify by keeping your left leg down and holding a side plank.
Flag Flutters: Lay down on your back with your arms down by your sides. Raise your shoulders and neck up off the ground. Raise your feet a few inches off the ground, engage your core and, with your legs straight, flutter your feet up and down as if you’re kicking in a swimming pool.
Liberty Bell Swings (aka kettlebell swings): Stand with feet hip-width apart. To begin, soften the knees, shift your weight into your heels, send your butt back and keep your chest upright. Grip the kettlebell (which should be in line with the middle of your feet) so that your palms face you. Then drive through your heels, explode through the hips, and swing the kettlebell up to chest height with the arms extended. Squeeze your booty at the top. Allow the weight of the kettlebell to help bring you back to the starting position and swing back between your legs. Keep moving vs. stopping to reset each time and choose a weight that allows you to swing with good technique while still feeling a bit challenging.
Pick 1 or more exercises below depending on your available time.
Perform each exercise for 20 second with 10 seconds rest in between … and alternate between the 2 exercises show. Repeat for 8 sets, which will equal 4 minutes for each combo shown below.
All require a small loop exercise band. Modify any of the exercises as needed. =)
#1: Band around ankles for both exercises: Jump Feet Narrow to wide, bending forward like a good morning, putting weight into glutes/hams and hands up by face wide stance. S/Set with Air Squats in a wide enough stance that there is constant tension on the band.
#2: Band around ankles: Burpees.
S/Set with Abs: V sit crunches with feet raised while pressing ankles out against band.
#3: Band around ankles: Squat with side Leg Raise, alt L/R
S/Set with Push ups with legs spread against band.
#4: Band in Hands: Step Side or Back Lunge with pretend draw of Bow & Arrow using Band.
S/Set with Mountain Climbers with band around wrists to create tension.
#5: Band in Hands: Hold Band overhead and pull apart while squatting or if too hard, perform a counter balance squat pulling out against band and raising it in front of you on the low part of the squat. S/Set with Lunge Row with band hooked around 1 foot .. 2nd set L/3rd set R.
#6: Band around ankles for both exercises: Side Leg Raise Laying on Side L/R
S/Set with Standing Back Leg Pulse L/R
#7: Band in Hands: Git up sit ups pulling apart on bands as you sit up S/Set with Standing Concentration bicep curls with band under 1 foot and in a semi squat position have elbow of curling arm on thigh as pivot point….2nd set L/3rd set R.
Optional: Band around ankles: Jump Split Squats
If you really want to perk up your peach, all-day-everyday squats aren’t going to cut it. You need to remember to target all the muscles in your booty, especially your hamstrings.
That’s because strong hammies lift your tush, power your cardio, and help prevent knee and low-back pain. While any exercise that trains them naturally recruits your glutes, the opposite can’t be said. To fully activate those muscles, you need to zero in on two movement patterns: hip extension (think deadlifts) and knee flexion (like leg curls).
To try it out, follow the moves below. Crank though three sets of the first move, resting 60 seconds in between sets. Complete 2A and 2B as a superset: Perform each as instructed without resting in between, rest up to 60 seconds, and repeat for three total sets. Complete the last move the same as the first.
1. Broad Jump
How to: Stand with your feet hip-width apart; push your hips back and bend your knees, lowering your chest to bring your arms straight behind you (a). Swing your arms overhead and extend your hips to leap forward (b), landing with your knees bent, arms in front of you (c). That’s one rep; do five.
2A. Single-Leg Romanian Deadlift
How to: Holding a 10-pound (or heavier) dumbbell in your right hand, stand on your left leg, knee slightly bent, right foot raised two inches (a). Bending at your hips, lower your torso and lift your right leg until your body forms a T, the weight under your shoulder (b). Return to start. That’s one rep; do 10. Repeat on the other side.
2B. Stability Ball Leg Curl
How to: Lie faceup with your calves and heels on a stability ball (a). In one motion, raise your hips so your body forms a straight line from shoulders to knees, then pull your heels toward you until your knees are bent 90 degrees (b). Slowly reverse to return to start. That’s one rep; do 10.
3. Dumbbell Swing
How to: Grip one end of a 10-pound (or heavier) dumbbell in both hands and stand with your feet slightly wider than your shoulders. Push your hips back, knees slightly bent, and lower your chest to bring the weight between your legs (a). Push your hips forward to stand as you swing the weight to chest level (b). Return to start. That’s one rep; do 20.
Most of our Members have a Kettlebell at home, but if you don’t feel free to sub out with a Dumbbell for this workout.
1. Try not to put the Kettlebell down.
2. Focus on proper breathing, form, and execution of skill.
3. DO NOT USE A KETTLEBELL THAT YOU CANNOT PRESS.
Choose your level of commitment below: Level 1, 2 or 3!
Challenge 1 = 4 rounds, total time 56 mins.
Challenge 2 = 3 rounds, total time 42 mins.
Challenge 3 = 2 rounds, total time 28 mins.
ALL EXERCISES ARE 1 MINUTE PER HAND, THEN SWITCH HANDS.
SWING Left / Right
CLEAN Left / Right
HALF SNATCH Left / Right
SNATCH Left / Right
PRESS Left / Right
PUSH PRESS Left / Right
JERK Left / Right
How it works: Warm up for 5-10 minutes of light cardio (slow jog, a fast walk or slow skipping, etc.). The moves are paired in supersets: Alternate sets of exercises 1 and 2, 3 and 4, 5 and 6. Do 2 warm-up sets of your first superset—a high volume of repetitions (15 to 18) and lighter weights to get the muscles ready for the work ahead. Rest for one to two minutes after each superset.
Total Time: up to 45 minutes
You will need: Bench, Free weights
GOBLET SQUAT FROM A SUMO STANCE:
Start standing with feet in a wide stance (wider than shoulder width) with toes turned outward at an angle. Use both hands to hold a dumbbell at the base next to your chest.
Lower your body, pushing hips back and keeping your back straight until thighs are parallel with the floor while breathing in. Pause and push through heels to lift your body back to starting position, breathing out.
Start standing with dumbbells in hands at your sides.
Step forward with left foot and lower the right knee until it is nearly touching the ground, breathing in. (The working leg is the front leg.) FORWARD LUNGE:
Pushing through the heel of your left foot, return to starting position while breathing out. Repeat for the number of reps indicated before switching legs.
FRONT FOOT ELEVATED REVERSE LUNGE:
Start standing on an an elevated step, hands holding dumbbells at your sides.
Step right foot back and lower the right knee until it almost touches the floor. Pause and push through the heel of your left foot to ELEVATED REVERSE LUNGE:
return to starting position while breathing out. (The leg on the bench is the working leg.) Repeat for the number of reps indicated and switch legs.
Start standing in front of a box or bench with dumbbells in hands at sides and left foot resting flat on the top of the bench. Stand close to the bench with heel of left foot entirely on the bench.
Pushing through the heel of the left foot, rise up so that both the left and right leg are straight. The right foot is hanging behind you and not resting on the bench. (The working leg is the leg on the bench.) Pause and lower back to starting position. Repeat on one leg for indicated number of reps and then switch legs.
STIFF LEGGED DEADLIFTS:
Start standing with legs about shoulder width apart, knees slightly bent and dumbbells in hands, palms facing toward the body and arms extended in front of thighs.
Breathing in, bend at waist keeping back straight and knees stable as you lower dumbbells over your legs toward your feet. Keep dumbbells very close to legs and continue to lower until you feel a stretch in hamstrings. Pause and lift dumbbells back to starting position, keeping back straight and pushing hips forward while breathing out.
FRONT FOOT ELEVATED COURTSEY LUNGE/DRAGON LUNGE:
Start standing on an an elevated step, hands holding dumbbells at your sides.
Step right foot back, crossing it slightly behind your left. Lower your right knee until it almost touches the floor, keeping shoulders facing forward. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) That’s one rep. Repeat for the number of reps indicated and switch legs.